January 12, 2016

Warm Up-

3″ Partner Banded Runs

2 RNFT:

10 Barbell Good Mornings

:30/leg Glute Bridge Hold

10 Strict Barbell Press

:30 Handstan Hold

 

Skill-

EMOTM for 12″”

1st Minute: 40 Double Unders (adjust # accordingly)

2nd Minute: 3 Wall Walks

3rd Minute: 10 Roll to Candlestick (adjust # accordingly)

 

WOD-

21-15-9:

Dead Lift 225/155, ADV= 275/185

Box Jumps 24/20

HSPU’s

*600m Run after Set of 21s, 400m Run after set of 15s, & 200m Run after 9s

For Time

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5139 North Loop 1604 W #107
San Antonio, TX 78249
210.464.5282